Reg Park's 5x5

Reg Park’s 5×5 Workout Plan

Workout plan for professional bodybuilders.

  • Goal: building muscle mass and strength
  • Technical complexity: difficult
  • 1 – Day Split
  • Duration: over 2 hours
  • 3 times a week

Reg Park’s 5×5 is one of the first 5×5 workout plans that the general public has become aware of. Park’s 5×5 includes two progressively heavier warm up sets and three actual working sets with the same weight. Park recommends always increasing the set weight with the same amount of kilos / pounds. For example, let’s say when squatting set 1. is 80 kg / 175 lbs, set 2. could be 100 kg / 220 lbs followed by sets 3. – 5. being 120 kg / 265 lbs. When you manage to complete the last 3 x 5 cleanly for a couple workouts in a row, you may increase the weights by 2.5 – 5 kg / 5  – 10 lbs. Park also warned to do the set to failure.

Do this workout 3 times a week.

This workout plan includes three separate three month periods, and in between the periods you may try 1 rep maximums if you’d like. However, Park recommends a 4 day total break from gym training before moving from one stage to the next.

Phase 1:

Rest 3 – 5 minutes between working sets.

Phase 2:

Rest 3 – 5 minutes between working sets.

Phase 3:

Rest 2 minutes between working sets.

As you may have noticed, this workout plan is a really high volume plan so the duration of a workout might be 2 – 3 hours.
In order to recover successfully, Park recommends to sleep and eat a lot. Park’s diet contains milk, eggs, steak, orange juice, salad, protein powder, wheat germs and liver tablets. I recommend to use some kind of workout boosters when working out with such a physically demanding workout plan such as this one. (Many workout boosters contain stimulants so if you happen to have hypersensitivity to caffeine or heart symptoms/problems, check over the products carefully before buying them).

Download a workout journal below and write down the details of your workout!

Reg Park's 5x5


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